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WOD Monday December 3rd 2018

WOD Monday December 3rd 2018

A.) Mobility: :60 seconds Couch stretch :60 seconds pigeon stretch :60 second pry Squat

B.) Warmup 500m row Then Oh wall squat therapy 3 sets of 3 reps :3 second pause at 1/4 squat, 1/2 squat, and full squat (10 jumping air squats between sets)

C.) Back squat 6x3 (This is week 5 of our strength cycle, add 5# from last week, if you have missed weeks start where you left off)

D.) For Time: 21-15-9 Goblet squats 55/35 Man makers 50/35 (Scale weights as needed)

E.) 3 sets of weighted planks x:60 seconds Superset with Weighted good mornings x10 reps @30x1 tempo

Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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